Cornmeal-crusted Fish Sticks

Name: Cornmeal-crusted Fish Sticks
Prep time: 25 min
Cook time: 25 min
Total time: 25 min
Yield: 4
Cuisine: Global
Ingredients: 4 servings Coarse salt and ground pepper; 4 larges egg whites; 118 milliliters all-purpose flour; 4 servings Ketchup, for serving; 454 grams skinless tilapia fillets, cut into 1-by-3-inch strips; 237 milliliters vegetable oil; 237 milliliters yellow cornmeal

Cornmeal-crusted Fish Sticks

Cornmeal-crusted Fish Sticks might be just the main course you are searching for. Watching your figure? This dairy free and pescatarian recipe has 398 calories, 32g of protein, and 10g of fat per serving. This recipe serves 4. Head to the store and pick up tilapia fillets, cornmeal, vegetable oil, and a few other things to make it today. To use up the coarse salt you could follow this main course with the Healthy Raw Chocolate Pudding as a dessert. From preparation to the plate, this recipe takes approximately 25 minutes.

Instructions

In a large skillet, heat oil over medium-high. Working in batches, cook fish until golden brown and opaque throughout, 4 to 6 minutes, turning once (if fish is browning too quickly, reduce heat).

Ingredients you will need

Fish

Cooking Oil

Equipment you will use

Frying Pan

Transfer to wire rack, and keep warm in oven while remaining fish cooks.

Ingredients you will need

Fish

Equipment you will use

Wire Rack

Oven

Serve with ketchup.

Ingredients you will need

Ketchup

Equipment

Frying Pan

Wire Rack

Oven

Ingredients

Servings:

4servings

Coarse salt and ground pepper 4larges

egg whites 118milliliters

all-purpose flour 4servings

Ketchup, for serving 454grams

skinless tilapia fillets, cut into 1-by-3-inch strips 237milliliters

vegetable oil 237milliliters

yellow cornmeal

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The St. Michael-Eppan Anger Pinot Grigio with a 4.3 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.